Big Blend: A Fruit and Vegetable Super Green Smoothie Meal-Replacement Recipe

Big Blend Green Smoothie Recipe - Get 5 servings of fruits and vegetables in one smoothie!

The “Big Blend” is my first green smoothie – when my goal was to simply get five or more servings of fruits and vegetables in my diet the quickest and easiest way possible.

It is tastier and more convenient than a huge salad. It takes almost no time to make, and drink.

And it tastes great because while you are getting three servings of fruits and three servings of vegetables in this blend, you only taste the fruit!

You can also change up the fruits and vegetables that you use to come up with new and exciting combinations every day.

There are no rules when it comes to making this green smoothie recipe, so you can use whatever you have on hand to get the flavor you want.

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This recipe makes a 32-ounce pitcher, so share it, drink it as a meal, or drink it throughout the day.

Big Blend Green Smoothie Recipe

  • I start with 8 ounces of water (you can also use almond milk or coconut water.)
  • Then I choose three vegetables. Typically, I use about 3 cups or large handfuls of spinach, one whole carrot and one or two small vine tomatoes.
  • Next, I choose three fruits. I start with either mango, pear or apple for the base, then I add one whole orange and either 1 cup blueberries, strawberries or pineapple to flavor.
  • Sometimes, I will add 1/4 avocado which helps give the smoothie a nice creamy texture while boosting the calories and healthy fat content to make the smoothie more satisfying.

Directions: Start by adding the liquid to your blender, followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy.

Boost It With Superfoods!

You can tweak this smoothie recipe further by adding so-called “superfoods”. Some of our favorites include:

  • Cacao (ie: raw chocolate) for focus and energy.
  • Chia seeds or flaxseed for increased fiber and omega-3s.
  • Goji berries for extra protein.
  • Sea vegetables like dulse or kelp for iodine (particularly important for vegans).
  • Protein powder to boost protein and make it more filling and satisfying as a meal-replacement.

Boost With Healthy Fats

Healthy plant-based fats enhance absorption of fat-soluble vitamins (like vitamin E). They also add calories to a meal replacement smoothie without making it huge!

  • Try adding 1/4-1/2 avocado for extra vitamin E and folate.
  • A tablespoon or so of chia, flaxseed, or hemp seeds add plentiful omega-3 fatty acids, protein, and fiber.
  • Nuts and nut butters add protein, fat, and calories, turning single-serving smoothie into a calorie-sufficient meal that can work well with an intermittent fasting schedule.
  • Young coconuts, with their high water content and soft flesh provides one of the richest souces of caclicum (17% RDA in one young coconut), as well as electrolytes and medium-chain fatty acids (MCFA).

What Other Vegetables Can You Add To The Big Blend Green Smoothie?

Add variety, as well as even more minerals and unique phytonutrients to your Big Blend Smoothie by adding non-leafy vegetables!

  • Beet: The leafy green tops of beets are great smoothie greens. The beets themselves are a great source of folate. Don’t add too much or you’ll get an “earthy” flavor.
  • Broccoli: Use frozen broccoli florets (or steamed and chilled) to add calcium, iron, and folate.
  • Carrot: Blend it in a high-speed blender, or steam then chill and blend, for extra beta-carotene.
  • Celery: 1-2 stalks (but don’t overdo it!) adds extra calcium, fiber, and anti-inflammatory properties.
  • Cucumber: Reduce calories while bulking up your smoothie. Cucumbers are also said to improve skin complexion.
  • Tomato: Technically a fruit, tomato adds potassium and lycopene.
  • Zucchini: You can add this summer vegetable for extra fiber and minerals.

Make It Magical

Don’t just think of the Big Blend as a simple vehicle for delivering a massive dose of vitamins, minerals, and antioxidants to you body.

Green smoothies like this one can not only support physical health, but also mental and spiritual health as well.

Blend your ingredients with intention! I love incorporating simple herbal magic and mindfulness into my green smoothies.

I like to add specific fruits or leafy greens based on magical associations that support my intentions and goals for the day. For example, I’ll use spinach for prosperity and success, and citrus for cleansing away any stress or anxiety about my day, while inviting joy and confidence.

Read more about how I incorporate herbal magic into my green smoothie routine.

Try These Other Green Smoothie Recipes:

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Magick Monday

Medical Disclaimer: The information on this website is not intended to be used as medical advice or to replace a one-on-one relationship with a qualified healthcare professional. The statements made on this website have not been evaluated by the Food and Drug Administration. Always work directly with a qualified medical professional before attempting to treat any illness or medical condition with diet and lifestyle, or when changing or discontinuing any prescription medications. Always check with your doctor before starting any new diet or fitness program.